Breathwork for Anxiety: 3 Techniques to Calm Your Nervous System Now

‍

If you feel stuck in fight-or-flight, here’s how to bring your body back into safety — no equipment, no app, no pressure.

Anxiety doesn’t always look like panic.

Sometimes, it’s the tension in your jaw.
The spinning thoughts at 2 AM.
The way your shoulders haven’t fully dropped in years.

If you’re a woman who’s been carrying the emotional weight of everyone else — and still expected to function like nothing’s wrong — your nervous system may be crying out for regulation.

And one of the fastest, most powerful ways to answer that call?

Your breath.

At Paws and Reflect, I teach breathwork as a tool that’s not trendy — but transformational. Especially when paired with trauma-informed support and emotional safety.

Today, I’m giving you 3 of the most effective breathing techniques I teach clients to calm anxiety in the moment.

You can do these in your car.
In your bed.
At your desk.
No meditation background required. No guilt if you "do it wrong."
Just honest breath. Your way back to yourself.

‍

🌿 Why Breathwork Actually Works

When you’re anxious, your body is often in a sympathetic state — aka “fight or flight.”
Your breath becomes shallow.
Your heart rate rises.
Your thoughts race ahead of your body’s capacity to process.

Intentional breathwork works because it flips the switch — and invites your parasympathetic nervous system (“rest and digest”) to come online.

Think of it as telling your body:
You’re safe now.
You can soften.
You don’t need to brace anymore.

‍

🧘‍♀️ 3 Breathwork Techniques to Use Right Now

1. Box Breathing (aka Square Breathing)

Best for: Panic, overwhelm, racing thoughts

How it works:
Breathe in for 4 counts
Hold for 4 counts
Breathe out for 4 counts
Hold for 4 counts
Repeat for 3–5 rounds

Why it helps:
This method gives your mind a rhythm to follow and gently slows your heart rate, making it a great tool for moments of acute anxiety.

‍

2. Extended Exhale Breathing

Best for: Nervous energy, stress you can’t shake

How it works:
Breathe in for 4 counts
Breathe out for 6–8 counts
Repeat for 2–5 minutes

Why it helps:
The longer exhale directly signals the vagus nerve (your body’s safety regulator) that it’s time to downshift.
This breath style is especially helpful before bed, or when your body is buzzing with anxious energy.

‍

3. Hand-on-Heart Breathing

Best for: Emotional overwhelm, grief, and dissociation

How it works:
Place one hand on your heart, one on your belly
Breathe in slowly through the nose
As you exhale, whisper or think: “I’m safe right now.”
Repeat as needed

Why it helps:
This is a somatic grounding tool that connects your breath to your sense of self.
The physical touch helps you feel present.
The affirmation rewires emotional panic with self-led safety.

‍

💬 What Women Say After Using These Techniques

“This is the first thing that’s helped me stop spiraling at night.”

“I always thought breathwork was too ‘woo’ — now I use it at work before hard meetings.”

“When I put my hand on my chest and just breathe, I don’t feel so alone anymore.”

‍

🔄 What If It Doesn’t Work Right Away?

That’s normal.
If your nervous system has been dysregulated for a long time, it may take practice to feel the full effects of breathwork.

But even one intentional breath — one quiet moment where your body says “maybe I’m safe” — is a win.

This isn’t about perfection.
It’s about creating micro-moments of regulation that build over time into something powerful.

‍

🧭 Want to Go Deeper?

At Paws and Reflect, I don’t just teach breathwork.
I use it alongside EMDR, somatic therapy, and dog-assisted healing to help women finally feel safe inside their bodies again — not just “mentally strong.”

Whether you’re grieving, anxious, stuck, or just exhausted — you deserve tools that meet you where you actually are.